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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Beef & Vegetable Fried Rice
25 minutes
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Ingredients: |
| 1 |
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pound ground beef |
| 2 |
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cloves garlic, minced |
| 1 |
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teaspoon grated fresh ginger or 1/4 teaspoon ground ginger |
| 1 |
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red bell pepper, cut into 1/2-inch pieces |
| 1 |
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package (6 ounces) frozen pea pods |
| 3 |
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cups cold cooked rice |
| 3 |
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tablespoons soy sauce |
| 2 |
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teaspoons dark sesame oil |
| 1/4 |
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cup thinly sliced green onions |
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Instructions: |
| 1. |
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Brown ground beef with garlic and ginger in large nonstick skillet over medium heat 8 to 10 minutes or until beef is not pink, breaking beef up into 3/4-inch crumbles. Remove beef with slotted spoon. Pour off drippings. |
| 2. |
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Heat 2 tablespoons water in same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce and sesame oil. |
| 3. |
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Return beef to skillet; heat through. Stir in green onions. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 474 calories; 18 g fat (6 g saturated fat; 8 g monounsaturated fat); 76 mg cholesterol; 758 mg sodium; 47 g carbohydrate; 2.6 g fiber; 29 g protein; 8.4 mg niacin; 0.6 mg vitamin B6; 2.4 mcg vitamin B12; 5.9 mg iron; 29.7 mcg selenium; 6.4 mg zinc. |
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